Omega-3 fatty acids, specifically EPA and DHA, have been widely studied for their credible role in boosting heart health. They are essential nutrients, and they have several health benefits, particularly for heart health. This article aims to delve into an in-depth discussion on how Omega-3 Fatty Acids affect your heart health.
What Are Omega-3 Fatty Acids?
Omega-3s are a type of fat the body can’t make itself, and so they must be obtained from the diet. There are three types of Omega-3s: Eicosapentaenoic Acid (EPA), Docosahexaenoic Acid (DHA), and Alpha-linolenic Acid (ALA). EPA and DHA are found in fish and other seafood, while ALA is primarily obtained from plants.
Omega-3 Fatty Acids and Heart Health
Omega-3 fatty acids benefit heart health in multiple ways. They reduce inflammation, lower blood pressure, reduce the risk of clotting, decrease triglycerides, and boost immunity. With these benefits, Omega-3s help maintain a healthy heart rhythm and reduce heart disease risk.
Benefits of Omega-3 Fatty Acids
- Lower Blood Pressure: High doses of Omega-3s can reduce blood pressure levels.
- Reduce Triglycerides: Omega-3 fatty acids can decrease the level of dangerous fats in your bloodstream known as triglycerides by 15-30%.
- Slow Development of Plaque in Arteries: They increase the level of ‘good’ cholesterol while reducing the ‘bad’ cholesterol, hence slowing the development of harmful plaques in the arteries.
- Reduce Chance of Abnormal Heart Rhythm: Abnormal heart rhythms are dangerous and can lead to heart attacks in certain cases. Omega-3s reduce the risk of having abnormal heart rhythm.
- Lessen the Chance of Heart Attack and Stroke: By reducing inflammation and other risk factors, the chance of having a heart attack or stroke is significantly reduced.
Sources of Omega-3 Fatty Acids
- Fish and Other Seafood: Especially cold-water fatty fishes, like salmon, mackerel, tuna, herring, and sardines.
- Nuts and Seeds: Such as flaxseed, chia seeds, and walnuts.
- Plant Oils: Like flaxseed oil, soybean oil, and canola oil.
- Fortified Foods: Like certain brands of eggs, yogurt, juices, milk, and soy beverages.
Conclusion
Drastic improvements can be made to your heart health just by incorporating Omega-3 fatty acids into your diet. Foods such as fish, nuts, and seeds are enriched with Omega-3s and can go miles in enhancing your heart’s wellness. But, as always, before starting any new diet or supplement routine discuss it with a healthcare provider to ensure it’s the best path for you.